Get a Be Fit NOLA t-shirt for writing a review!!  We’re not asking you to run, bike or swim…we’re simply asking you to share your opinion(s) and enlighten us and we’ll give you a t-shirt for it. The giveaway will continue until we’ve received 50 reviews and given away 50 t-shirts. Find out how to get your free t-shirt.

Whether I’m training someone as a Personal Trainer or as a Pilates Instructor, the bulk of my work focuses on my client’s core.  As the fulcrum to the body’s levers – arms and legs – the core should be strong to protect and move the spine and to give power to the lever’s movements.  Plus, a well-tended core grows a great six-pack garden.

The core, powerhouse, center, whatever you call it personally, makes up the body from the lower ribcage down past the pelvic floor through to where the hamstrings and glutes intersect.  Included in the core are the four layers of abdominals that most people focus on during core training in an effort to lose the low abdominal area pooch and the “muffin top” that caps it off on the sides.

The 4 Abdominal Layers

Rectus aka The Six-Pack: The most superficial abdominals creates the six-pack is atually called the Rectus.  While it is responsible for aesthetically pleasing onlookers, it’s primary job is to flex the spine.

External Obliques: The External Obliques run diagonally down, imagine running your hands down your side like you were putting your hands in your pockets.  The obliques are about a hands-width in size.

Internal Obliques: The Internal Obliques run upwards, making an upside down V up towards your ribs.  Both the internal and external obliques are repsonsible for sidebending and rotation of the spine. When you do the Twist or reach down while standing to scratch the sides of your legs, you can thank your obliques for their help.

The most famous of all, the Transverses, is the deepest layer and protects the spine.  It acts like a corset when strong and active to protect the lumbar spine (low back).  It’s also the bane of your existence if you’re trying to “get rid of my pooch”.  Strengthen this muscle up and you’ll feel flat abs.  Sit ups won’t hit this guy – they only target the Rectus.  That’s why you can do 5,000 crunches and still have a pooch.

Hit these four layers and you are on your way to Core Training.  Don’t forget the back and the glutes!  They should be invited to every Core Training party!  Next time we’ll talk about targeting each layer of the Core.

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Kerrie Ann Frey is the founder and owner of Fit Mom USA, a former stroller exercise-based program that has evolved in to an online presence with fitness, wellness, and nutrition information for all men and women. Her passion for fitness began with credentials including A.C.E. PT and LWMC and grew to include her true love – Pilates. She is West Coast Pilates certified and trains clients in several studios in the New Orleans area.

This week is National Sleep Awareness Week®, it’s is an annual public education and awareness campaign to promote the importance of sleep.

Though diet and exercise are critical components of healthy lifestyles, it’s also important to remember that sleep is inherently linked with how we eat (and how much), how we exercise (and whether or not we lose weight), and how we function on a daily basis. Getting the proper amount of sleep each night is necessary to face the world with your best foot forward. Sleep will help you on the road to good fitness, good eating and good health.

Easiest Thing You Can Do for Your Health Is Sleep. Or is it?

An estimated 18 million Americans have sleep apnea, a sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep. Not only does sleep apnea seriously affect one’s quality of sleep, but it can also lead to health risks such as stroke, heart attack, congestive heart failure and excessive daytime sleepiness. Sleep apnea is often associated with people who are overweight – weight gain leads to compromised respiratory function when an individual’s trunk and neck area increase from weight gain. These interacting problems of weight gain and sleep apnea make it difficult to help oneself off the slippery slope of health problems. Read More

(Source: National Sleep Foundation)

Related Health Problems From Poor Sleep

Obesity. Women who reported getting five hours of sleep per night were nearly twice as likely to be obese as women who regularly slept about seven hours; those who got four hours were three times more likely to be obese, according to a 2005 study of more than 2,500 women under age 49. Sleep restriction increases your appetite by lowering your levels of leptin, a hormone that suppresses hunger, and raising your levels of ghrelin, a hormone that stimulates it.

High blood pressure. People under age 60 who sleep five or fewer hours a night are twice as likely to develop hypertension as those who log seven to eight hours, according to a 2006 study of almost 5,000 men and women. Not sleeping enough strains the cardiovascular system and “resets” it to operate around the clock at an elevated pressure.

Diabetes. Studies have found an association between lack of sleep and a risk for diabetes as well as a 45 percent increased risk of heart attack and a 15 percent increased risk of death from all causes. Read More

(Source: Ladies Home Journal)

Keys to a Good Night’s Sleep

• Change Your Day to Maximize Sleep
• Wake up and go to bed at the same time every day, even on weekends.
• Limit your intake of alcohol, caffeine, and tobacco products during the day, especially in the hours before sleep.
• Finish eating 2 to 3 hours before bedtime, avoiding big meals.
• Exercise regularly. Finish your exercise a few hours before bedtime.
• Eliminate napping or limit the duration to 20 to 30 minutes.

Create the Best Possible Sleep Environment

• Remove electronics like computers and televisions from your room.
• Keep the room cool, comfortable, quiet, and dark.
• Use a comfortable mattress and pillows.
• Use the bed only for sleep and intimacy.

Prepare for Sleep

• Establish a relaxing bedtime routine: take a bath, read a book, listen to relaxing music before bed.
• Don’t watch the clock—it can cause anxiety about sleep.
• Get out of bed if you can’t fall asleep within 15 to 20 minutes. Only spend time in bed when you are actually sleeping.
• Write down concerns that keep you awake, creating a “to do” list for tomorrow. Also keep a sleep journal to help you see patterns in your sleep.

Improving Your Nutrition from the Ground Up

Eating healthy can be a daunting task. Learning about what to eat, how to eat it, and how much can be overwhelming! That is why I am here to help! Registered Dietitians have the training to answer all those questions for you and more. With March being National Nutrition Month, I can’t think of a better time to start thinking about how we can make our diets more healthy. Over the next few weeks we will focus on one of the themes of National Nutrition Month, improving our nutrition from the ground up!

· Focusing on fruits and vegetables, especially those grown locally right here in Louisiana

· Making calories count, just because something is low calorie doesn’t meant it’s healthy

· Testing our taste buds! Trying new things to improve our palate and grocery lists

· Trick yourself with treats. Don’t be scared of this one, healthy doesn’t equal hungry

I’ll go into more detail for each one creating a tool-box of ideas, recipes, and steps to take towards a healthy diet. Healthy eating doesn’t mean sacrificing taste and it definitely doesn’t mean deprivation.

So come back next week to find out about focusing on fruits and vegetables with featured local produce, sold right here in New Orleans!

Check out www.eatright.org/nnm for more information on National Nutrition Month and more information on why Registered Dietitians are the nutrition experts you should seek for healthy eating advice.

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

I did it! I started a Be Fit NOLA Tour de Cure Team!! My grandmother (mom’s side) had diabetes and my aunt also has diabetes – I have to be extra cautious because this is a disease that I’m genetically predisposed to…so I am at risk.  This is a personal quest but obviously it’s also a quest on a much larger level for what we believe-in at Be Fit NOLA. Participating in the American Diabetes Association Tour de Cure is a way for us to encourage you to join us in a 25 miles bike ride to raise money for a fabulous cause.

To prevent and cure diabetes and to improve the lives of all people affected by diabetes.

Now you can make a difference in the lives of more than 23.6 million Americans with diabetes by joining thousands of cyclists around the nation who are riding in Tour de Cure.

Tour de Cure is a series of fundraising cycling events held in 43 states nationwide to benefit the American Diabetes Association. The Tour is a ride, not a race, with routes designed for everyone from the occasional rider to the experienced cyclist.

The event is being held May 23, 2010 at Tammany Trace Trailhead (Koop) Drive in Mandeville.

This is a great opportunity to do something good for yourself and for a good cause…while having fun with us!!

To Register to Ride with Us – On the Be Fit NOLA team click here and for team name put in Be Fit NOLA (we are a Corporate team).  Our goal is to get at least 5 riders together who will raise $150 for a total of $750.  We would of course love to get more!!

If you aren’t interested in riding- please support my fund raising efforts

Aaron and I will start riding and everyone will be invited to join us.

Tuesday, March 9, 2010, at 6:00pm, at the LGBT Community Center of New Orleans, the 2010 Weight Loss Challenge will host its second, open to the general public, Discussion Panel, and its third Contestant Weigh-In.  Remember, last month the panel was cancelled due to the Saints Parade. The guest speakers from February have been rescheduled for March. Special guest speakers for the night will include:

The Fit Gourmet, Chef Dione Duhon: Discussing the importance of having a fully stocked pantry with it comes to making diets work. Visit www.fitgourmetofneworleans.com for more information.

Executive Chef from Ralph’s on the Park, Chef Chip Flanagan: Discussing different cooking techniques to lower the calories in your meal and how to make healthy choices when dining out.

Executive Chef from Oceana Grill, Chef Louis Brown: Discussing different cooking techniques to lower the calories in your meal and how to make healthy choices when dining out.

Creator of Bayou Brew, Renee Brown: Discussing the importance of natural ingredients and the harmful effects of artificial preservatives.

From the Mind-Body Center of Louisiana, Melinda “Mindy” Milam, L.C.S.W.: Discussing staying mentally healthy when it comes to dieting and weight loss and some of the pressures that go with it.

NO/AIDS Taskforce’s Behavioral Health Therapist, Juliet Clayton, LCSW: Discussing how Good Mental Health Leads to a More Fulfilling and Happier Life.

Odyssey House’s and NO/AIDS Taskforce’s Substance Abuse Clinician, Kristin D. MacRae, MSW, GSW, DMHC, LAC: Discussing addictions and mental blocks concerning weight loss.

Salire Fitness’ Life Coach Nolan Ferraro: Discussing Keeping Your Head on Straight When Losing Weight: Maintaining Balance in Your Life.

This is really a great opportunity for people to gain some great insight and get the chance to ask experts some questions.

When: Tuesday, February 9, 2010 at 8pm
Where: LGBT Community Center of New Orleans (2114 Decatur Street)
What: Weigh in and Panel Discussion

Since my initial post when I mentioned I’d be doing the Greater Gulf States Bodybuilding Championships this year, it’s been a while since I’ve written anything.  A lot has happened over the past month and as a result, a lot is going on now.  For those of you who know me, bodybuilding is a huge passion of mine and I’m continually pursuing my passion, trying to make improvements each year.  I’d like to talk personally about a couple of things that many of you may not know.  I’m like all other bodybuilders in the sense that training, diet, sleep and supplementation are a constant thought and focus everyday.  Where I’m different than most bodybuilders is the fact that I have somewhat of an entrepreneurial spirit, which comes from my fiancee who is a true entrepreneur.  Together, we are constantly trying to think of ways to maximize and leverage our skills, both online and offline, to better ourselves and our community.

What happens when you try to do that?  Stress!

I’m currently in a full-time job that requires a lot of mental focus – reading, writing, conference calls, video conferences, etc…  It’s the nature of the beast in an office environment.  Like most people, I’m not quite cut out for that type of workspace so I’ve been looking for ways to get out of that and still be able to support myself.  Each day when I get out of my full-time job, it’s time to hit the weights, grocery shop, cook my food and contribute to Be Fit NOLA, and our other fitness endeavors, as much as possible.  There are truly not enough hours in the day.  It’s always been a goal of mine to be employed in the health & fitness industry full-time – that’s a goal I’ve never forgotten and it’s ingrained in my mind which is why I’m doing everything I’m doing right now.

The unfortunate part about this hectic life I’m currently living is the stress that comes with it.  As you know, stress is not something beneficial for anyone, especially a bodybuilder.  I recognize this stress and I try my hardest to keep myself focused, organized and settled but sometimes things can get a little overwhelming; I’m sure many  of you can relate to that piece.  In bodybuilding, you’ve got to be on your “game” because your competitors are working just as hard, if not harder than you are.  In my mind, I always think that my intensity in the gym is never high enough so I’m always pushing myself to the max.

As you can probably tell by everything I’ve written up to this point, things will gradually reach a boiling point, or point of exhaustion.  When this happens, I try to take some down time.  I know my body pretty well and it will tell me when I need to take a break.  I’ve been going non-stop for years, both in the Marine Corps and in Iraq.  It has, in a sense, become a way of life for me.  I’m getting older now though and I’m getting to the point where I’m ready to begin toning it down a notch and benefiting from all the years of hard work I’ve put in – I can finally see that light at the end of the tunnel which is a great feeling.

Being in New Orleans has become a blessing in disguise for me because of the exponential opportunities that exist here.  I plan on taking advantage of that!  I’m still in off-season training right now and I’m still on par to compete this summer at the Greater Gulf States.  I have one last trip next week with the Marine Corps before I can fully settle into a more subtle routine where I can focus better on my diet and training giving myself some much needed consistency.

Keep an eye on me as I’ll begin to reveal my upcoming plans and my continued pursuit of bodybuilding!

Living a healthy lifestyle includes NO smoking.  But what if you don’t smoke but others around you do?!?

The facts are Secondhand smoke causes cancer

Secondhand smoke is classified as a “known human carcinogen” (cancer-causing agent) by the U.S. Environmental Protection Agency (EPA), the U.S. National Toxicology Program, and the International Agency for Research on Cancer (IARC), a branch of the World Health Organization.

Secondhand smoke causes other kinds of diseases and deaths

Secondhand smoke can cause harm in many ways. In the United States alone, each year it is responsible for:

• an estimated 46,000 deaths from heart disease in non-smokers who live with smokers
• about 3,400 lung cancer deaths in non-smoking adults
• other breathing problems in non-smokers, including coughing, mucus, chest discomfort, and reduced lung function
• 150,000 to 300,000 lung infections (such as pneumonia and bronchitis) in children younger than 18 months of age, which result in 7,500 to 15,000 hospitalizations annually
• increases in the number and severity of asthma attacks in about 200,000 to 1 million children who have asthma
• more than 750,000 middle ear infections in children
• Pregnant women exposed to secondhand smoke are also at increased risk of having low birth- weight babies.

(Source: American Cancer Society)

If you are conscious about your health – you don’t want to be exposed to second-hand smoke but I’m sure you also don’t want to be stuck at home because people smoke in most bars and night clubs.  That is why you need to check-out Let’s Be Totally Clear.

As a consumer, you have a lot of power – you should exercise that power to support Smoke-Free Establishments and encourage stronger smoke-free air laws that protect all Louisianans from secondhand smoke and help others in your community understand the dangers of secondhand smoke exposure.

You are at risk when exposed to secondhand smoke but the people constantly at risk are those who work in bars and casinos that can still allow smoking due to current local and state laws – bartenders, waiters, casino dealers, maintenance workers, entertainers, DJs and musicians. Let’s be totally clear: all Louisiana employees deserve protection from secondhand smoke

Join Let’s Be Totally Clear on Facebook

Questions:
* Do you prefer breathing clean, smoke-free air versus toxic secondhand smoke?
* Do you hate going to bars or going out to hear live music because of all the secondhand smoke?
* Are you a musician, bar or casino worker who wishes Louisiana would protect all workers from secondhand smoke exposure?

If you answered yes to any of these questions, then Let’s Be Totally Clear is for you and your involvement can change things!